Lauren Szkolnicki – Page 32 – Rittenhouse Women's Wellness Center

01/Dec/2011

The holidays are a great time to be together with family and friends. It is also a time to enjoy all the delicious dishes and traditional foods that are only cooked but a few times a year. Healthy eating during the holidays can be challenging, especially when you are looking forward to enjoying your favorite dishes. However, there are ways to reduce the fat and calorie count in many of these foods without sacrificing flavor. Share the following tips with family and friends so you can all celebrate the gift of health at your holiday get-together. Not only will you feel better after eating these nutrient packed dishes, but you will also thank yourself for thinking ahead of the game and not making weight gain a holiday tradition as well.

Appetizers

Appetizers, although small by nature, can easily pack a calorie punch. Swap cheese and crackers, which are high in fat and sodium, for a piece of bruschetta with fresh vegetable toppings (try tomato and basil or roasted red pepper). Steer clear of any pastry based appetizers, such as pigs in a blanket or quiches, and fill up your plate instead with fresh or roasted veggies and low fat yogurt or hummus dips. To add some heart healthy fats, roast almonds or pecans with olive oil and a little salt. The protein and fat in a small serving of nuts also helps decrease hunger levels before the main meal.

Main Dishes

Soups are a great way to add variety and flavor to your holiday meal with minimal calories. Having a soup course before dinner tends to fill you up and makes you less likely to overindulge at dinner. Make sure the soup is broth-based rather than cream-based. Pureed vegetable soups that include butternut squash, pumpkin, or tomato rely on vegetables for their creaminess and so very little if any additional cream needs to be used. They are high in vitamins, minerals and fiber for added health benefits.

Here are a few ways to transform some of the most traditional holiday dishes (and ones that are traditionally calorie dense) to lighter, more nutritious fare.

Candied sweet potatoes – this dish is typically filled with sugar and butter. Instead try tossing root vegetables, such as sweet potatoes, carrots and parsnips, with a little extra virgin olive oil, maple syrup, and flavors like pumpkin pie spice and lemon and orange zests to allow the natural sweetness of the vegetables to shine through.
Green bean casserole – loaded with fat and sodium. Replace with steamed or sautéed green beans tossed with lemon juice, olive oil and toasted almonds.
Stuffing – instead of using butter and white bread, exchange most of the butter with low sodium chicken stock and switch to whole grain bread. Change up your grains and try using brown and wild rice or wheat berries instead. Add extra vegetables like chopped celery or mushrooms, and fresh herbs to flavor the dish. See this recipe for Wheatberry Stuffing with Apricots from GoodHousekeeping.com http://www.goodhousekeeping.com/recipefinder/wheatberry-stuffing-apricots-1150
Mashed potatoes – typically a fat overload. Mashed potatoes can be made just as creamy by using skim milk and a small amount of chicken stock or olive oil. Add roasted mashed cauliflower to add flavor and cut down on the calories.
Skip biscuits and use whole wheat rolls instead. Or, you may choose to skip the bread altogether.
Add more veggies and salads – Roasted brussels sprouts and carrots and sautéed kale or spinach are all great choices. Add fresh fruit in season like apples, oranges, pomegranates, or pears to salads.

Desserts

Instead of pies or cakes, try poached fruit with low fat ice cream
Pumpkin custards skip the crust, which contains most of the fat in a traditional pie
Homemade hot chocolate with skim milk – use half the amount of sugar and skip the whipped cream

Enjoy your holiday meal!

Ava Adames, Personal Trainer

30/Nov/2011

As a personal trainer I naturally like working the muscles of the body and utilizing the functions of them. In fact, throughout my earlier days, I would create a favorite “muscle of the month” that I would choose to work on to find new exercises for muscle leanness. In those days it was largely about the bigger superficial muscles and less about the smaller supporting muscles. As I became more experienced as a trainer I began to have a deeper appreciation for those muscles groups that really stabilize and support the body from the inside out. Two internal muscles come to mind that are beneficial for the foundational and metabolic support of the body. These two muscles are the diaphragm and the pelvic floor. These two internal muscles of the body are big supporters of the respiratory system (diaphragm) and the endocrine system (pelvic floor muscles).

The Diaphragm Muscle

The diaphragm aids the body with breathing. This muscle is dome-shaped and is located between the breast and abdominal region of the body.

We contract the diaphragm to breathe in and out. When you breathe in, the diaphragm moves downward towards the abdomen and when you exhale the diaphragm moves upward towards the wall of the chest.

When the diaphragm is conscientiously stimulated through various breathing exercises it promotes good lung capacity and better circulation for the body. It can also aide in keeping various ailments at bay such as acid reflux.

Exercise systems that promote the use of the breath extensively would be yoga and Pilates. Most health professionals and body workers consider breathing an exercise in itself. Breathing exercises are highly beneficial to incorporate as a part of your weekly wellness regimen.

Exercise to try – Belly Breathing

Lie flat on your back to get a proper sense of deep breathing.

(Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling).

Place your hands palm down on your stomach at the base of the rib cage (The lungs go that far down). What fills the lungs deeper with air is the pushing down of the diaphragm.

The diaphragm creates a suction which draws air into the lungs. The air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.

Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat).

This movement indicates full use of the lungs, resulting in a truly deep breath rather than the “puffed chest” breath experienced by many as the greatest lung capacity.

FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.

The Pelvic Floor Muscles

The pelvic floor muscles are a group of muscles, nerves and fascia that are complex. These guys are found within the pelvic region of both men and women’s bodies that attach to the front pelvic bones of the body and the back of the coccyx.

The pelvic floor muscles have three main functions which are to support internal smooth muscle functions of the anus, to support and control the flow of urine through the bladder to help supply sexual function.

A loss in the support of the pelvic floor muscles is often common in more women than in men and at earlier stages in life. This is largely due to a woman baring multiple children.

When a woman is pregnant, the pelvic floor muscles can become strained over time due to the weight of the baby. For men pelvic floor concerns are attributed from poor prostate health which can result in a lack of urinal flow in older age.

However, certain exercises such as contracting and isolating the pelvic floor muscles can help tone and prevent the effects dysfunctions from happening or further increasing in both men and women. Exercise systems that support pelvic floor toning are Pilates and some forms of yoga.

Exercise to Try – The Kegal (for both men and women):

Find the right muscles. The next time your body requires you to urinate try to stop the flow of urine. If you succeed, you’ve found the pelvic floor muscles. Don’t make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.

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28/Oct/2011

With the surging interest in body creams, surgical procedures, and exercise gadgets out there professing to eliminate fat in specific parts of the body, such as thighs or under the arms, it is no wonder that clients come to personal trainers and exercise specialists expecting to “correct” their problem areas. Exercising a specific area of the body with the expectation that this will eliminate fat in that particular location is called Spot-Training. Spot-Training does not take into account a person’s scientific make-up, and it is virtually impossible to eliminate fat in a specific area of the body with an exercise-only strategy. To combat these problem areas, other factors must be considered and addressed along with fitness, such as hormonal imbalances and diet.

Every person’s genetic make-up is different, and exercising (whether cardio, strength training, etc.) burns fat in places where a person’s physiological make-up dictates that it burns fat first. For instance, in 1984 a study was performed with 13 male subjects who completed a total of 5000 sit-ups over the course of 27 days. At the end of the study, scientists took measurements to examine how much fat was lost and where it was lost. If Spot-Training existed, it would make sense that these men would lose all the fat in their abdomens. In actuality, they lost fat equally from three measurement sites: glutes, upper back, and abdomen (Katch, F.I., P.M. Clarkson, W. Kroll, et al). In another study, a group of women doing mostly leg exercises for nearly 9 hours each week lost an average of 5.7 pounds. However, none of this weight came off of their legs; instead, 2.9 pounds came from their trunks and 2.8 pounds came from their arms (Nindl, B.C., Harman, E.A., Marx, J.O., Gotshalk, L.A., Frykman, P.N., Lammi, E., Palmer, C., & Kraemer, W.J.). Both of these studies demonstrate that regardless of the type of exercise performed, fat is lost throughout the body and not just in the particular area an exercise may focus on.

While exercising properly is a highly important part of staying healthy and lean, it is not the only factor to consider when trying to lose fat in certain areas of the body; diet and balancing hormonal levels plays a major role in the storage of fat as well. According to Charles Poliquin, a world premier Strength Coach who has worked with Olympic athletes, carrying fat in certain areas directly correlates with certain hormones. For instance, a large amount of fat in the triceps relates to the hormone, androgen, whereas a significant amount of fat in the hips relates to insulin levels. If a client carries fat in her glutes, estrogen levels may be out of balance. These hormonal imbalances can be addressed through a proper nutrition plan.

In order to properly address those problem areas that clients want to correct, an approach that combines exercise, assessing any hormonal imbalances, and creating a proper dietary plan specific to a client’s needs is key. This total body approach which includes output (i.e. exercise) and input (i.e. nutritional intake) speaks to the core of our philosophy of total wellness at Rittenhouse Women’s Wellness Center. Please contact us to set up your fitness appointment so you can get started today with a plan specifically tailored to fit your fitness and dietary needs and goals!!

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28/Oct/2011

Understanding how to read a food label is one of the most important tools we, as consumers, can have under our belts. With a barrage of statements such as “low fat,” “healthy choice,” “natural,” “organic,” or “no sugar added” messages on labels, deciphering which choice is the best can be a difficult one. The nutrition facts label can help you make a more informed choice about the foods you choose to eat. You can use this label to determine whether a food is a good source of fiber, calcium, iron or vitamins A & C, whether or not a food is high in fat, sodium and cholesterol or to compare similar foods to see which one is lower in total calories and fat.

The first place to start on the nutrition facts label is the serving size and the number of servings provided in the entire package. Compare the serving you are going to have to the recommended serving size. If you consume the actual serving size you can use the rest of the information on the nutrition facts label as displayed. If you consume double or triple the serving size you will need to multiply each nutrient on the nutrition facts label accordingly. For example, in the label shown below, the serving size is 1 cup. If you had double that amount – 2 cups – multiply each of the nutrients listed by 2 (intake would be 500 calories, 24 grams of fat, 940 mg sodium, etc).

After looking at the serving size, look at the calories provided in that serving or in the number of servings you are planning to eat. Then look at the calories from fat that are provided. Limiting the amount of high calorie and high fat foods in your diet can help maintain an appropriate weight and prevent weight gain – try to keep these numbers low!

The next place to look on the label is the nutrients listed below the calories – fat, saturated fat, trans fat, cholesterol, sodium, dietary fiber, vitamins A & C, calcium and iron. For the most part, Americans eat too much fat, saturated fat, trans fat, cholesterol and sodium and these are the nutrients you will want to limit, as they can increase risk of chronic diseases. The other nutrients listed – fiber, vitamins A &C, calcium and iron – are generally limited in the typical American diet and are the nutrients that can actually help improve your health and reduce risk of chronic diseases. Use the Percent Daily Values (% DV) to determine whether or not a food is high or low in any of these nutrients. A general guide is: 5% or less DV is considered low – look for foods that are low in total fat, saturated fat, cholesterol and sodium; 20% of more is considered high – look for foods that are high in fiber, vitamin A & C, calcium and iron. Looking at the label below, macaroni and cheese is high in the nutrients fat, saturated fat, sodium, and calcium and moderate in cholesterol. It is also low in dietary fiber, vitamin A, vitamin C, or iron. The % DV’s are based on a 2,000 calorie/day diet. You may need more or less calories each day depending on your gender, age, physical activity level and weight goals.

Using these tips in conjunction with healthy eating habits and portion control will help improve your diet on a day-to-day basis. It can also make navigating the grocery store a more simple and enjoyable experience, knowing that you are able to make the best choice for your dietary needs.

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29/Sep/2011

We like everything in life to be quick and easy–immediate gratification. The same is true of our meals; we need foods/meals that are quick to pack those early morning lunch bags and throw together those busy work-week dinners. So is it possible to have a wallet-friendly, convenient, nutritionally balanced meal for the whole family? Food companies are constantly coming out with quick food options that are registered dietitian approved.

Convenience foods have a track record of being loaded with sodium, fat, sugar and low in fiber and vitamins/minerals. In addition, they are notoriously associated with being overly processed. However, below is a variety of healthful foods that are convenient.

Low-sodium jarred pasta sauce paired with whole wheat pasta
Canned beans- black, pinto, navy, red, or garbanzo can be cooked in minutes
Low sugar instant oatmeal travels well, keeps you full and is especially good in the winter
Frozen veggie burgers-quickly pan cooked with olive oil on a whole wheat bun
Individual cups of hummus-High protein and perfect for lunch bags, can dip with veggies

Some foods that are convenient are not always processed and can be good time savers:

Dried fruit—cranberries, raisins, and mangos can be put in oatmeal, yogurt or eat alone for a great, fibrous snack.
Pre-made, packaged whole wheat pizza crust—add low fat cheese, tomato sauce and some sliced veggies for a healthful pizza.
Precooked shrimp
Bagged Spinach for salads
Nuts
Cubed or string cheese

Convenience Tips:

Do not be afraid of frozen meals. Choose lower sodium meals with large servings of vegetables. Often they can be more healthful than meals you might cook at home.
Purchase a grill pan—It is a quick way to cook, reduces fat content while cooking and makes for easy clean-up.
Join an organic food co-op- Members share the cost of weekly organic foods that can be delivered to their house.

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29/Sep/2011

Aristotle once said, “The whole is more than the sum of its parts.” Applied to fitness, exercise should focus on enhancing one’s total health, not simply aesthetics. To achieve total health, you must first understand that the human body exists and moves through three dimensions. Instead of dividing the body into individual elements by focusing on exercising specific muscle groups, you should add a Multi-Planar approach and incorporate Functional Movements into your routine. By taking this approach one can better improve strength, joint integrity, coordination, and thus, total health.

The body does not move one-dimensionally; rather it moves three dimensionally in the Frontal (coronal), Sagittal, and Transverse planes. The Frontal plane divides the body from front to back, the Sagittal left to right, and the Transverse from top to bottom. Here are some examples of exercises in each plane:

Frontal : Shoulder Press

Sagittal: Chin-Ups

Transverse: Bench Press

As a trainer, I observe many fitness routines that include exercises in one or two of the planes but not all three. Not only can this produce an unbalanced musculoskeletal structure, it can also lead to overuse injuries.

In order to maintain a balanced approach to total health and avoid injury, you should introduce Multi-Planar, Total Body Functional Movements to your routine. Total Body Functional Movements train muscles in a way that “makes everyday activities easier, safer and more efficient and improve a person’s ability to function in the real world” (Kennedy, Carol. “Functional Exercise Progression.”) For instance, performing a Lunge together with a Dumbbell Bicep Curl is a Total Body Movement because it involves the upper body, lower body, and core; it is also Multi-Planar because it requires work in the Frontal, Sagittal, and Transverse planes. Because of the complexity of this move, a higher demand is placed on the neuromuscular system, which more effectively improves overall strength and coordination than if the exercises were performed independently of each other. We would love to help you enhance your work-outs! Give us a call to set up a fitness appointment so you can learn how to start adding these Multi-Planer, Total Body Functional Movements to your routine today!

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06/Sep/2011

Think you should be eating more fiber? You’re probably right. The average American gets about 15 grams of fiber each day, which is 10 grams less than the recommendation for women and 23 grams less than the recommendation for men. This translates into about 25 grams/day for women and 38 grams/day for men aged 19-50 years. Fiber is found in all plant food sources, such as vegetables, fruits, legumes, nuts and seeds. It is the part of the plant that your body cannot break down and does not digest.

Fiber plays an important role in digestion by promoting normal bowel movements and relieving constipation. It also keeps you healthy by reducing the risk of certain diseases and conditions, such as heart disease, type 2 diabetes, and diverticulitis (inflammation of the intestine). It is classified into two different categories: soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water, while insoluble fiber does not dissolve at all. Soluble fiber is found mainly in oatmeal, psyllium, nuts and seeds, legumes, beans and peas, lentils, apples, pears, and strawberries. Soluble fiber forms a gel when mixed with water in the stomach and small intestine. This type of fiber has been associated with lowering low-density lipoprotein (LDL) or “bad” cholesterol and can help reduce inflammation and blood pressure. Soluble fibers can also help slow the absorption of sugar during digestion, which can help keep glucose levels normal in people with type 2 diabetes. Insoluble fiber is found in whole-wheat flours and bread products, barley, couscous, brown rice, bulgur, whole grain cereals, wheat bran and seeds. Insoluble fiber helps moves food along in your digestive tract and adds bulk and softens stool, which can help in relieving constipation. A diet high in fiber has also been associated with weight loss and maintenance. Think about it? Foods high in fiber take a longer time to chew, which gives your body more time to register when it is actually full. It makes a meal feel more filling and slows digestion so that you feel fuller longer. High fiber foods also tend to be nutrient rich and energy dense – so you’re getting more food for fewer calories!

Adding extra fiber to your diet is not difficult. Remember, however, if you are planning on increasing the fiber in your diet, start slowly. Add more high-fiber foods over the course of a couple weeks – try by starting to add more fiber to one of your meals each day. If increased too quickly, you may experience some intestinal gas, bloating and cramping. Adding it in slowly gives your gut bacteria a chance to adjust to the change. And remember, whenever you increase your fiber intake you should also increase your water intake, as fiber absorbs water.

In order to achieve the greatest benefits, eat a wide variety of high fiber foods. Avoid refined or processed foods (canned fruits and veggies, pulp free juice, white breads and pastas, non whole grain cereals), as the processing has stripped the foods of most its original fiber content. Choose whole fruits and vegetables rather than consuming fruit and vegetable juices. Make the majority of your grain choices whole wheat or whole grain (look for the first ingredient to be either one of these choices). Increase your intake of raw vegetables for snacks and eat more vegetarian dishes, substituting vegetables and legumes for meat more often.

Fiber content of select foods
Almonds – 1 ounce, 3.5 grams of fiber
Apple, with skin – 1 medium, 4.4 grams of fiber
Artichoke, cooked – 1 medium, 10.3 grams of fiber
Banana – 1 medium, 3.1 grams of fiber
Barley, cooked – 1 cup, 6 grams of fiber
Black beans, cooked – 1 cup, 15 grams of fiber
Bran flakes – ¾ cup, 5.3 grams of fiber
Broccoli, boiled – 1 cup, 5.1 grams of fiber
Brown rice, cooked – 1 cup, 3.5 grams of fiber
Brussels sprouts, cooked – 1 cup, 4.1 grams of fiber
Carrot, raw – 1 medium, 1.7 grams of fiber
Lentils, cooked – 1 cup, 15.6 grams of fiber
Pear (with skin) – 1 medium – 5.5 grams of fiber
Peas, cooked – 1 cup, 8.8 grams of fiber
Popcorn, air popped – 3 cups, 3.5 grams of fiber
Raspberries – 1 cup, 8 grams of fiber
Rye bread – 1 slice, 1.9 grams of fiber
Spaghetti, whole-wheat, cooked – 1 cup, 6.2 grams of fiver
Split peas, cooked – 1 cup, 16.3 grams of fiber

How easy is it to get to 25 grams of fiber/day?
Breakfast: ¾ cup bran flakes with skim milk and 1 sliced banana (8.4 grams fiber total)
Snack: 1-cup raspberries (8 grams fiber total)
Lunch: Turkey on 2 slices rye bread with light mayonnaise, tomato slices and lettuce. ½ cup baby carrots (5.5 grams fiber total)
Snack: 3 cups air popped popcorn (3.5 grams fiber total)
Dinner: ½ cup brown rice, 1-cup teriyaki broccoli, 4 oz pork chop (7 grams fiber total)
Total for the day: 32.4 grams (12.4 grams over the recommendation for women!)

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06/Sep/2011

As a personal trainer, I hear clients tell me all the time that they started a new work-out routine and saw improvements in strength, energy levels, and overall fitness during the first 4-6 weeks. However, after performing the same routine past this initial period, they notice they are no longer seeing results and express frustration at the lack of progress. The client has hit a plateau, and this phenomenon is one of the most significant reasons why people give up exercising. In order to avoid this common pitfall, it is important to understand how to continually alter your fitness routine by applying the principle of Muscle Confusion.

Muscle Confusion, sometimes more properly called Periodization, is essential if you want to make continual gains in your muscle composition and strength, which in turn will increase resting metabolism and decrease body fat. The human body is quite skilled at adapting to its surroundings and by performing the same exercises at the same amount of weight and with the same number of repetitions during every workout, your muscles become accustomed to the workload and simply maintainrather than improving. According to the “Fitness Professionals Handbook,” Muscle Confusion or Periodization is “nothing more than a systematic variation in a resistance training program.” Basically, in order to see peak results you need to change your workout program regularly so your muscles do not have time to adapt to the work you put them through.

So how do you keep your muscles guessing?! Here are some easy ways to alter your workout routine:

Increase Intensity – Some examples of this include increasing the amount of weight you’re lifting, keeping the same resistance but increasing the number of repetitions, and/or reducing rest time between sets.
Change Exercises – Don’t perform the same exercises all the time and make sure your muscles are experiencing a wide array of activities
Switch Equipment – Instead of a Bicep Curl with dumbbells, try a Bicep Curl with a resistance band or try a Push-up with your own body weight versus a Chest Press with a barbell.
Vary The Days You Work Muscle Groups – If you work out your Lower Body and Abs on Monday, Chest and Triceps on Wednesday, and Back and Biceps on Friday, try to switch up the days you work these muscle groups. For instance, try Chest and Triceps on Monday, Back and Biceps on Wednesday, and Lower Body and Abs on Friday.
Change The Order Of Exercises – Perform the same routine for a few weeks, however switch up the order in which you perform those exercises during your routine.

Not only does Muscle Confusion help you build lean muscle mass and improve strength, it also helps prevent you from getting bored doing the same routine several days a week! If you need assistance in introducing this principle into your workouts, contact us to set up a Personal Training appointment as we are always here to help!

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06/Sep/2011

Vitamin D has been in the news a lot lately. It plays a major role in calcium absorption but recent research suggests it may do much more. Scientists have discovered vitamin D receptors on almost all tissues of the body meaning it may have a much larger effect on our health and development of disease than previously thought. This discovery has prompted increased interest in vitamin D and lots of buzz in the media about the potential benefits. First, it is important to understand where vitamin D comes from and if you may be at risk for deficiency.

Vitamin D is the only vitamin that is also a hormone. It is sometimes called the “sunshine” vitamin because it is synthesized in the skin from direct exposure to ultraviolet B rays. This process requires direct sun exposure; indirect rays or light through a window does not contribute. Ten to 15 minutes of sunshine three times a week can be sufficient to prevent deficiencies. Your body’s vitamin D production can be hindered by being further from the equator, air pollution, cloud cover, and sunscreen use.

If you have been told your vitamin D levels are a little low don’t worry – you are in good company. A lot of women in our area have insufficient or deficient levels of vitamin D. This could be due to our latitude, responsible use of sunscreen to protect our skin, tall city buildings blocking direct sun rays, and working long hours inside. Other risk factors for low levels of vitamin D include advanced age, obesity, and having darker skin.

Vitamin D also occurs naturally in a few foods such as fish, oysters, and eggs. Because of this limited representation in the typical American diet, many foods are fortified with vitamin D. Vitamin D is often added to milk and other dairy products, soy milk, and breakfast cereals. Sometimes this is not enough and you may need to add a vitamin D supplement. Recommended daily value for adults under 70 is 600 IU a day; those over 70 require around 800 IU a day. You may be directed by us to take a higher dose for a period of time if your levels are low. Safety research supports an upper limit of a dose of vitamin D to be 10,000 IU daily. This does not mean that you should take 10,000 IU a day but that doses above that may be harmful. A dose of 1,000 to 2,000 IU a day is much more reasonable. If you are purchasing a vitamin D supplement look for vitamin D3, or cholecalciferol, over vitamin D2, ergocalciferol.

We have known for some time about vitamin D’s role in helping the body absorb calcium, in maintaining bone density, and in preventing osteoporosis. New research suggests it may also help protect against chronic diseases such as certain types of cancers, cardiovascular disease, high blood pressure, autoimmune diseases, and mood disorders. It is important to remember that further research is needed in these areas to confirm these associations and determine what the role of supplementation might be. There is a lot more work to be done in this area and taking mega-doses of vitamin D is not recommended and may be harmful.

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31/Jul/2011

A diet that contains enough calcium, vitamin D, and other vitamins and minerals is key to maintaining bone health and preventing osteoporosis. Eating a diet that follows MyPlate will help assure that your bones will be strong and healthy.

In order to ensure the absorption of calcium in the body, it’s also important to consume enough Vitamin D. Imagine Vitamin D is the key that unlocks the door to let calcium into your cells for absorption. The RDA for Vitamin D is about 600 to 800IU’s daily. Foods that contain Vitamin D include fortified milk and bread products, fish such as salmon, mackerel, sardines, and tuna.

Vitamin D can also be obtained from sun exposure, because it is made in the skin. Sun exposure of about 10−15 minutes at least two times weekly to the face, arms, hands, or back without sunscreen is enough to provide adequate vitamin D.

Calcium absorption can also be affected by phytic or oxalic acid found in some high-calcium foods. These foods can bind calcium and may decrease the amount of calcium absorbed. These foods include: Spinach, collard greens, sweet potatoes, rhubarb, and beans.

Calcium Rich Food Sources:

Plain, Non-fat yogurt—340mg for 6oz

Ricotta Cheese, part skim—335mg for ½ cup

Fat-free/skim milk—306mg for 1 cup

Feta Cheese—210mg for 1.5oz

Can I get enough Calcium without consuming dairy products?

The answer is Yes!! With a little extra effort a vegetarian/pescatarian/vegan or lactose-free diet can provide enough calcium on a daily basis. As women we need at least 1,000-1,300mg of calcium on a daily basis to fortify our bones throughout our entire lives and prevent osteoporosis.

Calcium sources not from dairy products: Many vegetables are good sources of calcium, including:

Broccoli—45 mg for ½ cup (C), cooked

Kale—100 mg for ½ C, cooked

Spinach—120 mg for ½ C, cooked

Pinto beans—about 45 mg for ½ C

Kidney beans—about 40 mg for ½ C

Fortified ready-to-eat cereals—about 250mg for 1 oz

Soy Beans—130mg for ½ cup

In addition, calcium fortified foods are a great idea such as soy milk, orange juice, tofu, cereal and bread. Each serving of these foods has approximately 200-300mg of calcium, but check the nutrition label for exact calcium content.

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Healthy Holiday Alternatives

Working Out from the Inside Out

Spot Training – Is There Such A Thing?

Navigating the Nutrition Facts Label

Can Convenience Foods Be Nutritious?

Functional Exercise: A Total Body Approach

Filling Up on Fiber

Muscle Confusion: Why Changing Your Fitness Routine Is Important

The Importance of Vitamin D

Tips to Help Prevent Osteoporosis

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